Category Archives: Workout of the Day

Friday

A.

6-8 sets:

hang power clean + power clean + 2 jerks

B.

alternate full rounds with a partner, rest together during the 90s rest period

6 min amrap:

8 burpee box jump overs

8 Power Cleans (115/75)

90s rest

6 min amrap:

6 burpee box jump overs

6 Power Cleans (135/95)

90s rest

6 min amrap:

4 burpee box jump overs

4 Power Cleans (155/105)

Monday

A.

Back Squat

5 reps @ 70-75%

3 reps @ 75-80% 

2 reps @ 80-83%

2 reps @ 83-85%

2 reps @ 85-87%

B.

5 min amrap:

Buy-In: 400m run  

12 deadlifts (155/105)

12over the bar burpees

rest 3 Minutes

5 min amrap:

Buy-In: 300m run 

9 deadlifts (185/125)

9 over the bar burpees

rest 3 Minutes

5 min amrap:

Buy-In: 200m run

6 deadlifts (225/155)

6 over the bar burpees

Thursday

A.

5 sets:

3-4 front squats (@4011)

B.

3 min amrap:

3 power cleans (135/95)

6 push-ups

9 box jumps

2 mins rest

3 mins max cal row

2 mins rest

3 min amrap:

3 power cleans (135/95)

6 push-ups

9 box jumps

2 mins rest

400m run for time

Monday

A.

5 sets: 

back squat 4-5 reps (@2111)

building on last Tuesdays squats, aim to go heavier as reps go down

B.

16 min amrap:

8 OH lunges (95/65)

8 bar facing burpees

8 OH lunges

8 CTB pull-ups